Wednesday, May 6, 2009

Make your own healthy granola bars

Lately I've been pulling up recipes and taking what I like and removing what I don't, so that my recipes become a combination of recipes. I am thinking that I probably should not recommend that, as I end up with some weird stuff, and if it turns out I am not usually sure exactly how I did it or if I can do it again. I was on a quest to make granola bars without nuts in them, so I could give them to my almost 2 year old son. I seem to be making these every 2 weeks or so, and am getting the hang of it, so I can recommend it confidently now.

It is mostly based on the "(Super Healthy) Chewy Granola Bars Recipe #157808" from www.recipezaar.com with a few changes...

2 cups old fashioned rolled oats
1 cup whole wheat flour
1 cup wheat germ (I ran out the second time I made this, so left it out and they still worked)
2+ tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 cup ground flax seeds
1/4 cup bran (this isn't in the original recipe, I just tried it the last time and it was good)
1/2 cup extra virgin olive oil
1/2 cup honey (I use creamed honey, microwaved for 20 seconds to soften a little)
2+ tsp vanilla extract
1 cup unsweetened applesauce

up to 2.5 cups of extras:
unsweetened shredded coconut
chopped dates (I had these the first 2 times but then ran out and haven't been able to find them chopped since, have you ever tried to chop dates?! what a pain... I'll keep looking, they were yummy)
dried cranberries (craisins)
pumpkin seeds
sesame seeds
nuts (if you want, but chop them up, try them toasted)
raisins
any dried fruit

  1. Preheat oven to 350 F.
  2. Toast oats for 5 mins in a dry skillet over medium heat. Cool.
  3. In a bowl, combine dry ingredients (including oats) and whisk together until well combined.
  4. In another bowl, whisk together wet ingredients until well blended.
  5. Add dry mixture to wet mixture and blend gently until well moistened. Add the extras in now. It should be moist, but not too wet. If it seems too dry and crumbly, add a little more applesauce (by the spoonful). I have yet to find that it's too wet and I've added a ton of extra's to it, including the bran.
  6. Line a 10x15" pan with parchment paper and press it into pan. They recommended a 9x13" pan, but I found the granola bars were way too thick, so I use a bigger pan and cut them the same size.
  7. Bake at 350 F for 30 minutes. Cut into bars while warm, but let cool completely before removing from pan.

The bars are quite rich, I cut them into small pieces, so it makes about 30 bars at my house. When I put all the ingredients into the recipe calculator (I LOVE this tool http://recipes.sparkpeople.com/recipe-calculator.asp) Here's what I got per bar (for 30 bars):

Calories 126.2
Total fat 4.8g
Saturated Fat 0.9g
Monounsaturated Fat 2.5g
Polyunsaturated Fat 1.1g

Cholesterol 0
Sodium 8mg
Potassium 139.3mg
Total Carbohydrate 23.3g
Dietary Fiber 3.1g
Sugars 7.5g
Protein 2.8g

As I said, I have been making these every couple of weeks and I put them in an airtight container, stored in the fridge. You could probably freeze them too, I have not had an opportunity, they go quickly.

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